Seated Cable Row

Seated Cable Row They have proven to be more of a staple in the routines of bodybuilders. It remains closer to the bottom of this list because it’s never going to be a primary movement by nature of the fact that the seated position negates trunk (lower back, hips, and abdominals) activity. Another reason why it is low on the list is because it predominantly activates what most consider not to be a back muscle at all. Sure, it hits your...

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Reverse Grip Bent Over Rows

Reverse Grip Bent Over Rows This is a variation to the much more popular bent over rows, it is designed to target the lower latissimus  dorsi. However, the lower lats are closer to the insertion point and far from the ‘belly’ or middle of the muscle. So because of the location of its target area it won’t do much to initiate overall back development. It is great however for any experienced lifter looking for variation in their routine,...

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Standing Pulldown

Standing Pulldown you’ll notice with this exercise, it will be a staple in health magazines trying to get you involved in trying new workouts. However, in any bodybuilding publication that goes over the staple routines of pros, this exercise is nowhere to be found. It’s not that it’s not effective, if you perform this at the end of one of your routines and you’ll definitely feel it; however the target area is so small that if you don’t have...

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Incline Bench Pull

Incline Bench Pull Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees. Let the arms hang to your sides fully extended as they point to the floor. Turn the wrists until your hands have a pronated (palms down) grip. Now flare the elbows out. This will be your starting position. As you breathe out, start to pull the dumbbells up as if you are doing a reverse bench press....

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Bent Over Two -Arm Long Bar

Bent Over Two -Arm Long Bar  Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.Now grab the bar with both arms just behind the plates on the side where the weight...

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